March Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the March Mediterranean meal plan?
As National Nutrition Month gets underway, we are continuing our conversation on the Power of Nutrition and what that really looks like on the Mediterranean Diet.
We can understand the power of food in the Mediterranean Diet by looking at how we cook, the layering of ingredients, and the consistency with which we eat these foods. It is not a single ingredient that matters; it is the beautiful combination of components, repeated over time, that helps prevent disease, live longer, and feel our best. You can find out more here.
That’s the beauty of the Mediterranean lifestyle. It is intentional, sustainable, and built to last.
And the best way to experience it? Through cooking.
So let’s get cooking!💛
How to Use This Meal Plan
Start by reviewing the whole week and choosing a day to prep key recipes.
Cook once when possible and enjoy leftovers for lunches or an extra dinner.
Swap meals as needed—this plan is meant to support you, not restrict you.
Focus on progress, not perfection. Even one or two planned meals make a difference.
Listen to your body and adjust portions or snacks based on your needs.
Portion Sizes - Each person’s portion needs are unique. This meal plan is a general guideline but adjust for your own family’s needs. Here are a few recommendations to keep in mind:
A serving size of whole grains is 1/2-1 cup of cooked grains.
A serving size of yogurt is 8 ounces (1 cup).
A serving size of meat/poultry is 3-4 ounces, about the size of a card deck.
A serving size of fruit is 1 small piece of fruit or 1/2 cup of berries.
A serving size of vegetables is 1/2 cup cooked or 1 cup raw.
Featured Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Kale and Quinoa Crunch Salad
If you’re looking for a meal-prep lunch that actually keeps you full and energized, this is it.
Mediterranean Smash Turkey Burger Tacos
If you’ve been anywhere near social media lately, you’ve probably seen the smash taco trend — tortillas pressed thin with seasoned meat and cooked until crispy and golden in a hot skillet. It’s quick, it’s satisfying, and it’s fun.
Pistachio and Dill Crusted Salmon
There’s something about salmon that makes healthy eating feel easy. It’s one of those ingredients that looks impressive, tastes great, and comes together in minutes — which is exactly why it’s a staple in my Mediterranean kitchen. And for all of you out there who are intimidated by cooking fish, salmon is pretty foolproof.
Chocolate Pistachio Date Bites
I love this recipe because it feels like a treat, but it’s made with whole, real foods. I’ve been inspired lately by some of the Dubai-style pistachio and dark chocolate desserts. And then there are these dark chocolate chip and pistachio cookies with a hint of sea salt, a sweet treat for sure, I keep thinking about. That flavor combination is hard to beat.
Below you'll find:
The complete March meal plan
Suggested meal prep tips
A handy grocery list
Scroll down to download & print the PDFs to get started on your Mediterranean meal-planning journey!
